Trident Blog

Wednesday, August 8

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Hang Power Clean

7 x 2 On the Minute

Power Clean

7 x 2 On the Minute

Squat Clean

7 x 2 On the Minute

 

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Tuesday, August 7

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Push Press

10, 8, 8 @ 65%, 70%, 75% of 1RM

AMRAP 3 min

3 Thrusters (95, 65)

6 Burpees

9 Sit Ups

Rest 1 Minute

Repeat for a total of 4 rounds

 

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Monday, August 6

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5 Rds for time

400 M Run

10 box jumps

15 pull ups

20 KB Swings

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Friday, August 3

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Skill work: Snatch and OHS technique

AMRAP 12 MIN

3 Hang Power Snatch (95/65)

6 OHS

9 T2B/K2E

 

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Thursday, 2 August

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For time:

“Jerry”

1 mile run

2k row

1 mile run

 

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Wednesday, August 1st

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Skill Work: Deadlift

AMRAP 15 Min

9 Deadlifts (50% of 1 RM)

12 Ab-mat situps

15 Box Jumps (24/20)

 

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Tuesday, July 31

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Once through for Time:

75 M walking lunge (length of black mat)

10 pullups

20 goblet squats (70/44)

75 M walking lunge

8 pullups

16 goblet squats

75 M walking lunge

6 pullups

12 goblet squats

75 M walking lunge

4 pullups

8 goblet squats

75 M walking lunge

2 pullups

4 goblet squats

75 M walking lunge

1 pullup

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Monday, July 30

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Skill work: Handstand pushups

3 Rounds for Time:

7 HSPU (scale to box push-ups or wall walks if neces)

25 Burpees

25 Hand to Hand Kettlebell Swings (53/35)

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Friday, July 27

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“NICOLE”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

 

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Tuesday, July 23

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Tabata This!

20 seconds of work, 10 seconds of rest – 8 intervals. Tabata score is least number of reps performed in any of the eight intervals.

1. Jumping lunges

2. Hollow rocks

3. Box jumps (24/20)

4. Renegades (25/15)

5. Kettlebell swings (53/35)

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Monday, July 23

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5 Rounds for time:

15 Power cleans (95/65)

15 Dumbbell push-ups

200 m run

 

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Friday, 20 July 2012

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21-15-9
Thrusters (105/75)
KB swings (70/53)
400m Sand bag run (60/40)
*Run after each round of 21-15-9

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Thursday, 19 July 2012

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Strength:  Deadlifts @ 6, 4, 4 (75, 80, 85%)

5 Power cleans (155/105)

50 Double unders (3:1)

5 rounds

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Wednesday, July 18

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AMRAP #1 (10 mins)

10 Ring dips

12 GHDs

250m row

2 min rest/reset

AMRAP #2 (10 mins)

10 Box jumps (30/24)

12 Good mornings (75/55)

200m run

 

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Tuesday, 17 July 2012

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Strength:  Front Squat @ 6, 4, 4 (75, 80, 85%)

For time:
21, 18, 15, 12, 9 – Pullups

15, 12, 9, 6, 3 – HSPUs

*Modified depth of HSPUs with abmats are acceptable

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